Warm up:
Shoulder Stretches
Dead lifts
Front squats
Overhead Squats
Core Lift: Overhead Squat
5 x 50%, 12 x 60, 10 x 65, 8 x 70, 2 x 6 x 75%
WOD:
Team Death by Kettlebell
(35-28-21-14-7)
KB Swings
KB Goblet Squats
KB Sumo Deadlift High Pulls
Complete the required reps of each lift then run to 41 & back
RidgeWOD: Sealfit Week
"Sweet"
Warm Up:
Rub 1 Mile
Barbell Complex: 3 Rounds w. 95#: 5x deadlift 5x hang power 5x push press 5x front squat
Work Capacity: for time...
50x - 30x - 20x
Burpee
Box Jump
Run 400 m after each round
Durability:
Tabata Sit Ups 6 Rounds
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